CrossFit WOD for Wednesday 3-29-2017

WOD

Mar 28, 2017

Strength: Quick efficient reps, no stopping between reps. Metcon: Pacing is key. Sets will get harder as you go, so avoid burnout. 

Warm Up

4 Rds Tabata of: Single Unders, Light DB Push Press, DB Hammer Curls, DUs/attempts

Mobility

2 Sets: 10 Push Ups, 15 Banded Pull Aparts, 20 Push Downs 

Skill/Strength

  1. Speed Grip Close Bench Press – 5×5 @ 55% every 60s

METCON- For Time-25 min Cap

  • 50 Wall Balls (20/14)
  • 25 S2OH (115/75)(+135/95)
  • 50 Box Jump Overs
  • 25 Wall Balls 
  • 50 T2B
  • 25 Ring Dips
  • 50 Wall Balls 

ACCESSORY
3x 15 each side Tricep Kickbacks 

“If we did all the things we are capable of doing, we would literally astound ourselves.”-¬†Thomas Edison